Intermediate
15 Face pulls
15 Chest press shoulder presses
Overhead movement prep:
Perform 3 – 5 shoulder CARs (controlled articular rotation’s)
Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.
Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.
Strength:
Complete the following every 3 minutes for 15 minutes –
Rounds 1 – 2: 3 One arm snatches / side
Rounds 3 – 5: 2 One arm snatches / side
2 Sets:
12 Deadlifts @ 60%
12 Ring assisted supinated pull-ups
You may take short rest periods of 10 seconds or less during your sets
Muscular Endurance:
2 Rounds –
10 Dumbbell curls to chest / side (switch sides after 10 reps)
10 Goblet good mornings
15 Hanging knee raises or lower pulley knee-ins
Metabolic Conditioning:
Complete 4 rounds of the following working for 25 seconds at each station with 10 seconds rest between stations –
Station 1: American kettlebell swings
Station 2: Sit-ups
Station 3: Frog jumps
Station 4: Dumbbell cleans
Station 5: Speed ladder double trouble
If you want to be a gangster, you can choose to complete sandbag cleans
Mobility:
Complete a seated or kneeling trap stretch for 25 seconds on each side
Complete the half-kneeling hamstring to hip flexor stretch for 30 seconds on each side
Beginner
15 Face pulls
15 Chest press shoulder presses
Overhead movement prep:
Perform 3 – 5 shoulder CARs (controlled articular rotation’s)
Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.
Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.
Strength:
Complete the following every 3 minutes for 15 minutes –
Rounds 1 – 2: 6 One arm snatches / side
Rounds 3 – 5: 4 One arm snatches / side
2 Sets:
15 Kettlebell deadlifts
15 Supinated Inverted rows
You may take short rest periods of 10 seconds or less during your sets
Muscular Endurance:
2 Rounds –
10 Dumbbell curls to chest / side (switch sides after 10 reps)
10 Goblet good mornings
15 Reverse crunches or lower pulley knee-ins
Metabolic Conditioning:
Complete 4 rounds of the following working for 25 seconds at each station with 10 seconds rest between stations –
Station 1: American kettlebell swings
Station 2: Sit-ups
Station 3: Frog jumps
Station 4: Med-ball cleans
Station 5: Speed ladder double trouble
Mobility:
Complete a seated or kneeling trap stretch for 25 seconds on each side
Complete the half-kneeling hamstring to hip flexor stretch for 30 seconds on each side
